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Avocado vs. Apple — In-Depth Nutrition Comparison

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Significant differences between Avocado and Apple

  • The amount of Vitamin B5, Folate, Copper, Fiber, Vitamin B6, Vitamin K, Vitamin E , Potassium, and Vitamin B3 in Avocado is higher than in Apple.
  • Avocado covers your daily Vitamin B5 needs 27% more than Apple.
  • Apple has 76 times less Saturated Fat than Avocado. Avocado has 2.126g of Saturated Fat, while Apple has 0.028g.

Specific food types used in this comparison are Avocados, raw, all commercial varieties and Apples, raw, with skin.

Infographic

Avocado vs Apple infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Avocado
Avocado
9
:
1
Apple
Apple
Contains more Calcium +100%
Contains more Iron +358.3%
Contains more Magnesium +480%
Contains more Phosphorus +372.7%
Contains more Potassium +353.3%
Contains more Zinc +1500%
Contains more Copper +603.7%
Contains more Manganese +305.7%
Contains more Selenium +∞%
Contains less Sodium -85.7%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Calcium +100%
Contains more Iron +358.3%
Contains more Magnesium +480%
Contains more Phosphorus +372.7%
Contains more Potassium +353.3%
Contains more Zinc +1500%
Contains more Copper +603.7%
Contains more Manganese +305.7%
Contains more Selenium +∞%
Contains less Sodium -85.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Avocado
Avocado
10
:
0
Apple
Apple
Contains more Vitamin A +170.4%
Contains more Vitamin E +1050%
Contains more Vitamin C +117.4%
Contains more Vitamin B1 +294.1%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +1809.9%
Contains more Vitamin B5 +2177%
Contains more Vitamin B6 +526.8%
Contains more Folate +2600%
Contains more Vitamin K +854.5%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin A +170.4%
Contains more Vitamin E +1050%
Contains more Vitamin C +117.4%
Contains more Vitamin B1 +294.1%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +1809.9%
Contains more Vitamin B5 +2177%
Contains more Vitamin B6 +526.8%
Contains more Folate +2600%
Contains more Vitamin K +854.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
3
:
2
Apple
Apple
Contains more Protein +669.2%
Contains more Fats +8523.5%
Contains more Other +690%
Contains more Carbs +61.9%
Contains more Water +16.8%
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +669.2%
Contains more Fats +8523.5%
Contains more Other +690%
Contains more Carbs +61.9%
Contains more Water +16.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Apple
Apple
Contains more Monounsaturated Fat +139885.7%
Contains more Polyunsaturated fat +3460.8%
Contains less Saturated Fat -98.7%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Contains more Monounsaturated Fat +139885.7%
Contains more Polyunsaturated fat +3460.8%
Contains less Saturated Fat -98.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Avocado
Avocado
2
:
3
Apple
Apple
Contains more Starch +120%
Contains more Galactose +∞%
Contains more Sucrose +3350%
Contains more Glucose +556.8%
Contains more Fructose +4816.7%
Avocado
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Apple
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +120%
Contains more Galactose +∞%
Contains more Sucrose +3350%
Contains more Glucose +556.8%
Contains more Fructose +4816.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Apple
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Apple Opinion
Net carbs 1.83g 11.41g Apple
Protein 2g 0.26g Avocado
Fats 14.66g 0.17g Avocado
Carbs 8.53g 13.81g Apple
Calories 160kcal 52kcal Avocado
Starch 0.11g 0.05g Avocado
Fructose 0.12g 5.9g Apple
Sugar 0.66g 10.39g Avocado
Fiber 6.7g 2.4g Avocado
Calcium 12mg 6mg Avocado
Iron 0.55mg 0.12mg Avocado
Magnesium 29mg 5mg Avocado
Phosphorus 52mg 11mg Avocado
Potassium 485mg 107mg Avocado
Sodium 7mg 1mg Apple
Zinc 0.64mg 0.04mg Avocado
Copper 0.19mg 0.027mg Avocado
Manganese 0.142mg 0.035mg Avocado
Selenium 0.4µg 0µg Avocado
Vitamin A 146IU 54IU Avocado
Vitamin A RAE 7µg 3µg Avocado
Vitamin E 2.07mg 0.18mg Avocado
Vitamin C 10mg 4.6mg Avocado
Vitamin B1 0.067mg 0.017mg Avocado
Vitamin B2 0.13mg 0.026mg Avocado
Vitamin B3 1.738mg 0.091mg Avocado
Vitamin B5 1.389mg 0.061mg Avocado
Vitamin B6 0.257mg 0.041mg Avocado
Folate 81µg 3µg Avocado
Vitamin K 21µg 2.2µg Avocado
Tryptophan 0.025mg 0.001mg Avocado
Threonine 0.073mg 0.006mg Avocado
Isoleucine 0.084mg 0.006mg Avocado
Leucine 0.143mg 0.013mg Avocado
Lysine 0.132mg 0.012mg Avocado
Methionine 0.038mg 0.001mg Avocado
Phenylalanine 0.097mg 0.006mg Avocado
Valine 0.107mg 0.012mg Avocado
Histidine 0.049mg 0.005mg Avocado
Saturated Fat 2.126g 0.028g Apple
Monounsaturated Fat 9.799g 0.007g Avocado
Polyunsaturated fat 1.816g 0.051g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Apple
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Avocado
5%
Apple
Minerals Daily Need Coverage Score
21%
Avocado
4%
Apple

Comparison summary

Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 9.73g)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 2.098g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 4)
Which food is cheaper?
Apple
Apple is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.